Monday 20JAN14

Mobilize

Sign up for Crossfit Games Open here  http://games.crossfit.com/

Use Big Wave CrossFit as your affiliate and I have completed  judging course.

Workout will be at noon

BBG

7X1 Mid-Hang Snatches @ 80% – rest 60-90 sec. (Do not go above 80%)

Strength/Skill

1a) 3X5 less C2B Pull-ups than each set from 140106 – rest 60 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) @ 80% of heaviest load from140113 – continuous stride (no stopping to gather feet), rest 60 sec.

Conditioning

8 minute AMRAP of:

50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB

*The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.

Courtesy of The Outlaw Way